A strong week concluding with the Rye 10 on Sunday. We practice our hills on Tuesday and then keep it easy on Wednesday. Combined with the two gym sessions it’s another strong week with more progress to be made. Any issues let me know. Keep up the great work Mark.
10 Mins WU @ Easy Pace (RPE: 3)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
WU is key. CD not as important, but if you have done a fast 10 miles it’s recommended. Also if going for a quick one including drills and strides (4 bonus pts) is worth while too.
Knowing your goal pace beforehand is important and ensuring you don’t go off too quick is crucial. Obviously that will be determined by the elevation of the route. But I’m always happy to discuss pacing strategies and race tactics beforehand.
Good Luck!! You got this 💪
